Bean, Sweet Potato and Garlic Stew
This is a perfect and quick weeknight meal that is perfect for a cold winter’s night. Serve it up with some warm biscuits and crisp salad for a delicious family meal.
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Yield 4 servings
Ingredients
- 1 tbsp Canola Oil
- 1 Onion chopped
- 1 stalk Celery chopped
- 3 cloves Garlic minced
- 1 tbsp Fresh Thyme chopped
- 1 Sweet Potato peeled and chopped
- 2 cups Vegetable Broth
- 1 can (19 oz) White Kidney Beans drained and rinsed
- 4 cups Baby Spinach chopped
- 1 tbsp Water
- 2 tsp Cornstarch
- 1/4 tsp Salt
- Pinch Fresh Ground Pepper
Instructions
- In a large nonstick skillet heat oil over medium heat. Cook, onion, celery, garlic and thyme for about 5 minutes or until softened. Add sweet potato and vegetable broth; simmer, covered for 10 minutes. Add beans and spinach; return to the boil, uncovered and cook for about 5 minutes or until potato is tender.
- Whisk together water, cornstarch, salt and pepper. Stir into skillet and simmer for about 2 minutes or until thickened slightly.
Estimated Cost Per Serving:
Nutrition Facts
Bean, Sweet Potato and Garlic Stew
Per
405 g
Calories
230
% Daily Value*
Fat
4.5
g
7
%
Carbohydrates
37
g
12
%
Fibre
10
g
42
%
Sugars
7
g
8
%
Protein
10
g
20
%
Sodium
760
mg
33
%
Vitamin A
8500
IU
170
%
Vitamin C
33
mg
40
%
Calcium
150
mg
15
%
Iron
4.5
mg
25
%
*5% or less is a little, 15% or more is a lot
Tips & Notes
To reduce sodium: use low salt added broth and beans.
Recipe developed by Emily Richards